Barrhaven Tri Pack

Saturday, March 30, 2013

Friday, March 29, 2013

Friday March 29

Deadlift to Max 3x3

Tabata Burpees

21 Thrusters
9 Pullups
15 Thrusters
6 Pullups
9 Thrusters
3 Pullups

Tuesday March 26

30 min easy spin

Snatch 3x to max
5x 10 pushups
5x5 T2B

Sunday, March 24, 2013

Sunday March 24

Push Press

5 rnds of:

5 pullups
10 situps
15 KBS

Saturday, March 23, 2013

Friday March 22

Bench Press x5 to max weight

5x5 Ring Rows
20 Goblet Squats - 10 SDHP - 20 Goblet Squats - 10 SDHP - 20 Goblet Squats
20 Situps - 10 V-ups - 20 Situps - 10 V-ups - 20 Situps

Friday, March 15, 2013

Friday March 15, 2013

Nothing kicks your ass like Crossfit. Crossfit Open Workout 13.1, modified for my been-sick-for-three-weeks out-of-shape butt, was a killer.

3 rnds of:

20 burpees
20 snatches (35 lbs)

Sunday, February 10, 2013

Week of Monday Feb 11 - Sunday Feb 17

Tuesday - Spin WOD

40 mins Spin Video #6
Clean & Jerk
5x5 T2B

Wednesday - Swim WOD

1 hr swim

Thursday - Strength & Flex WOD

1 hr Hot Power Yoga

Friday - Swim WOD

1 hr swim

Saturday - Crossfit WOD

Deadlift
4 rnds of:

1 min burpees
1 min handstand/plank
1 min long jumps
1 min KBS
1 min rest

Sunday - Run WOD

10K run

Week of Monday Feb 4 - Sunday Feb 10

Tues - Spin WOD

30 mins of Spin video #4
Bench Press 5x max
Ring Rows 5x8 reps

Thursday - Strength WOD

1 hr Hot Power Yoga

Friday - Swim WOD

1 hr swim

Sat - Crossfit WOD

3 rnds of:

10 thrusters (40 lbs)
6 pullups
10 tuck jumps
20 pushups
30 situps

Sun - Swim WOD

1200m swim

Wednesday, January 30, 2013

Week of Monday Jan 28 - Sunday Feb 3

(Tues) WOD #1:
30 min spin (Spin Video #2)
3 rnds of:

5 DB bicep curl
5 DB push press
5 DB tricep extension

30 V-ups

(Wed) WOD #2:
2 mins AMRAP:

12 Deadlifts
9 Hang Cleans
6 Push Press

30 KBS
10 pullups
30 jumps over DB
20 pushups
20 goblet squats
50 mountain climbers
10 L-sit pushups
8 long jumps
30 KBS

(Thurs) WOD #3: 1 hr Hot Power Yoga

(Fri) WOD #4: 1 hr swim

(Sat/Sun) WOD #5: Run 10K